MARTINSBURG , West Virginia -LRB- CNN -RRB- -- Hardly a day that goes by that you wo n't find Tracey Wygal working out at the gym .

Tracey Wygal weighed 295 pounds before starting a `` clean diet , '' keeping a food journal and exercising .

The 30-year-old middle-school teacher does cardio exercise , strength trains and follows what she calls a `` clean diet . ''

That 's quite a change for a woman who tipped the scales eight years ago at 295 pounds .

Wygal first started gaining weight in her early teens . A fast-food diet and little to no exercise helped her pack on the pounds , and her weight ballooned to over 200 pounds .

`` It was my first year out of college , and that number , along with being diagnosed as morbidly obese , was very frightening , '' remembers Wygal . `` I went to several doctors , trying to get them to prescribe a weight-loss pill . ''

But none of her doctors would give her the quick fix she was looking for . Instead , a physician handed her a 1,600-calorie-a-day diet and told her to start moving .

At first , Wygal was shocked and refused to begin a diet that she thought was too restrictive . Even though her weight was rapidly approaching 300 pounds , she believed she had a pretty good diet and an active lifestyle .

As her weight crept up , Wygal grew more frustrated , and eventually she decided it was time to gain control of her life .

She started by keeping track of her daily calorie intake in a food diary and soon realized that her eating was worse than she thought . Watch more from Tracey Wygal on her weight loss success . ''

`` I was amazed by how many calories I was eating , '' Wygal said . `` The food diary showed me that I really needed to get my food intake under control and helped me maintain my diet realistically . ''

She also started exercising .

At first , Wygal says , she was too embarrassed to go to a gym , so she bought an elliptical machine and started working out 15 minutes a day in her apartment .

`` It was all I could do at first . I did n't give up , though , '' she said . `` Gradually , my endurance improved . After losing about 30 pounds , I decided to join a small gym . ''

Several months later , Wygal was ready to take the next step . She hired a trainer and began a short strength-training program .

That 's when something clicked .

Instead of feeling intimidated , Wygal started to love her workouts and the physical changes taking shape with her body . Ready to take the next step , she joined a larger gym , began researching different workouts and got into weight training .

Over the next three years , she lost 120 pounds and dropped seven dress sizes . Wygal , who 's 5 feet 10 inches tall , says the fear of gaining weight motivates her to stick to her diet and exercise regimen because she never wants to look like she did at 295 pounds .

Now comfortable with her weight , which she says fluctuates between 170 and 180 pounds , Wygal works out at least five to six days a week . She says the key to losing weight and keeping it off is being honest about what you eat , writing it down and staying consistent . She wants people to know they can do it , but there are no quick fixes or easy outs -- just hard work .

`` It wo n't happen overnight , '' Wygal advises . `` Know that it will take time but it is worth it in the end . ''

iReport.com : Have you lost weight ? Send your story , photos and video

CNN Medical News producer Matt Sloane contributed to this report .

@highlight

Teacher Tracey Wygal was morbidly obese when she weighed 295 pounds

@highlight

A doctor prescribed a 1,600-calorie-a-day diet and exercise

@highlight

Wygal started eating clean , keeping a food diary and working out at home

@highlight

Eventually she joined a gym , hired a personal trainer and lost 120 pounds